Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 200m
– 10 hanging knee raises
– Row 200m
– 10 box step-ups
Station 2:
– Run 200m or bike 500/400m
– 10 DB hang power snatch
– Run 200m or bike 500/400m
– 10 dips
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 250/200m
– 12 toes to bar
– Row 250/200m
– 12 MB box step-ups (20/14 to knee height)
Station 2:
– Run 200m or bike 500/400m
– 12 DB hang power snatch (50/35)
– Run 200m or bike 500/400m
– 12 ring dips
Fitness
A) E4M x 4 sets:
– 8/s split stance KB Romanian deadlifts
– 10 dips
– 10/side bent over DB rows
B) E3M x 4-8 sets:
– 12/9 cal row
– 4 up/down DB devil cleans
– 6 DB push press
– 8 air squats
Performance
A) E4M x 4 sets:
– 2.2.2.2 power clean + push jerk clusters (touch and go)
*Rest 10 sec between each cluster of 2 reps
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/20s)
– 7 DB push press
– 9 air squats
Monday 9/29
Fitness & Performance
A) E4M x 4 sets:
– 6-8 BB bench press @65-70% 1RM
OR
– 16-20 top down DB bench press
Then…
– 10 tall kneeling banded lat pulldown
– 8/s SA shoulder external rotations (DB or iron plates)
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets for quality:
– 5/side TGUP sit-up (tough)
– 20 banded face pulls
Tuesday 9/30
Fitness
A) E4M x 4 sets:
– 8/s split stance KB Romanian deadlifts
– 10 dips
– 10/side bent over DB rows
B) E3M x 4-8 sets:
– 12/9 cal row
– 4 up/down DB devil cleans
– 6 DB push press
– 8 air squats
Performance
A) E4M x 4 sets:
– 2.2.2.2 power clean + push jerk clusters (touch and go)
*Rest 10 sec between each cluster of 2 reps
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/20s)
– 7 DB push press
– 9 air squats
Wednesday 10/1
Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 200m
– 10 hanging knee raises
– Row 200m
– 10 box step-ups
Station 2:
– Run 200m or bike 500/400m
– 10 DB hang power snatch
– Run 200m or bike 500/400m
– 10 dips
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 250/200m
– 12 toes to bar
– Row 250/200m
– 12 MB box step-ups (20/14 to knee height)
Station 2:
– Run 200m or bike 500/400m
– 12 DB hang power snatch (50/35)
– Run 200m or bike 500/400m
– 12 ring dips
Thursday 10/2
Fitness
A) E4M x 5 sets:
– 5 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
B) E90S x 10-15 sets:
– 20 single unders
– 6 push-ups
– 5 double KB deadlifts
– 4 up/downs
Performance
A) E4M x 5 sets:
– 5 deadlifts @ 70-75 % 1RM or 2 RIR
*Heavier than 9/23
B) E90S x 10-15 sets:
– 20 double unders
– 3 deadlifts (225/155, 185/125, 155/105, 195/95)
– push-ups (3-6 HSPU, 6 DB deficit, or 6 chest to ground)
– 3 burpee pull-ups
*DLs should not exceed 75% of part A
Friday 10/3
Fitness
A) E2.5M x 8 sets
Odd:
– 10/s SA DB strict press
– 16 banded good mornings
Even:
– 16 alternating KB gorilla rows
– 8/s banded palloff presses
Performance
A) E2.5M x 8 sets
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 DB tricep rollback extensions
– 1 lap reverse sled drag
– 10 hanging alternating knee tucks
– 10 2 up 1 down ring rows
OR
Conditioning Option
20 min AMRAP:
– 250/200m row, 500/400m bike or 200m run
– 12 wallballs (20/14)
– 10 ring rows
– 8 lemon squeezes or abmat sit-ups
Saturday 10/4 – Bring A Friend
Fitness
TBA
Performance
TBA
Sunday 10/5
8am EDCF Run Club
10-12pm Open Gym
Fitness & Performance
A) E4M x 4 sets:
– 6-8 BB bench press @65-70% 1RM
OR
– 16-20 top down DB bench press
Then…
– 10 tall kneeling banded lat pulldown
– 8/s SA shoulder external rotations (DB or iron plates)
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets for quality:
– 5/side TGUP sit-up (tough)
– 20 banded face pulls
Fitness
5 rounds for time w/ a partner
– 400m run
– 32 box step-ups
– 16 hanging knee raise
– 16 up/downs
*The run is together while everything else is split
Performance
5 rounds for time w/ a partner
– 400m run
– 32 sandbag box step-ups (60/50 to knee height)
– 24 toes to bar
– 16 burpees to target
*The run is together while everything else is split
Fitness
A) E4M x 4 sets:
– 8 BB front squats or 8-12 double KB front squats
– 10 DB incline presses
– 10 DB incline chest supported rows
Performance
A) E4M x 4 sets:
– 8 front squats @ 60-65% 1RM
*Heavier than 9/18
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 10/s bent over banded tricep kick-backs
– 10 L-seated leg lift-overs
– 20 alt. DB curls
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 10 wallballs
– 10 abmat sit-ups
Fitness
E4M x 8-12 total sets (4-6 each):
Station 1
– 200m row
– 8 DB thrusters
– 8 stict pull-ups
– 24 single unders
Station 2
– 200m run
– 8 double DB hang power cleans
– 8 lemon squeezes
– 24 single unders
Performance
E4M x 8-12 total sets (4-6 each):
Station 1
– 250/200m row
– 8 BB thrusters (96/65, 75/55)
– 10 pull-ups
– 25 double unders
Station 2
– 200m run
– 8 BB hang power cleans (115/75, 95/65, 75/55)
– 10 lemon squeezes
– 25 double unders
Fitness
A) E2.5M x 6 sets
Odd:
– 10/s SA DB strict press
– 16 banded good mornings
Even:
– 16 alternating KB gorilla rows
– 8/s banded palloff presses
B) EMOM x 10-20 sets:
– 4 double DB hang power snatch
– 3 DB front squats
– 2 burpees
Performance
A) E2.5M x 6 sets:
– 1 hang power snatch + 1 snatch
*Arms stay straight on snatch pull.
*Please don’t drop bars with less than 25lb plates from overhead
B) EMOM x 10-20 sets:
– 3 touch and go power snatch (95/65, 75/55)
– 3 overhead squats (sub front squats)
– 3 burpees over the barbell
RX+ use 115/75